HEALTHY ALTERNATIVES

MAKE BETTER CHOICES DINING OUT

By Celestia French

Trying to stay trim or make healthy food choices while dining on-thego? There are plenty of potential pitfalls that can thwart healthy eating efforts while dining out. But by following a few guidelines, you can be equipped to maintain a healthy diet no matter where you eat. Here are a few of the main ways to enjoy a healthier restaurant meal.

CURB ADDED CALORIES

Most restaurant-prepared food is cooked to be delicious and visually

WATCH PORTION SIZES

Standard restaurant entrées can often be two or three times the average portion size, and these extra calories add up fast. The problem is, larger portions are contributing to an increase in both obesity and disease. So here are a few ways to keep your portions in check:

• Order off the kids menu: No, I don’t mean to get dinosaur-shaped chicken nuggets and fries. Most fine dining restaurants offer decent, adult-friendly meals in a more reasonable sized portion.

• Order off the a la carte menu: There are often lots of great protein, vegetable or starch options in the “sides” or “a la carte” section of the menu. Don’t be afraid to build your perfect meal this way instead of opting for an entrée.

• Eat half your meal, and take the rest to go.

Bonus, you’ll enjoy the same meal twice!

• Split a meal with your dining companion.

Want to eat the filet mignon with crispy onions and gravy with mashed potatoes?

Do it! But share it with your friend, and get a side salad as a nutritious filler. appealing, but not necessarily to be healthy. Thank goodness these days there are some restaurants that are more health conscious and offer lower calorie and more health-centric options. Seek them out! But when you don’t have the luxury of a health-conscious eatery, beware of food preparation methods and other hidden sources of fat, sodium or calories in your meal. Here are a few ideas:

• Opt for raw or steamed foods instead of pan fried, deep fat fried or sautéed.

• Get your sauces, dressings and additional toppings on the side.

Go for a little sprinkle or dip rather than dumping them all over the top. Take the baked potato for example: Get sour cream, butter, bacon bits and cheddar shreds, or any other preferred toppings, on the side and adorn your meal sparingly.

DON’T DRINK EXTRA CALORIES

It is surprising how many extra calories or grams of sugar and/or fat you may be drinking during a meal. If you’re thirsty for a better option, try these tips:

• Avoid creamy or sugar sweetened beverages.

• Opt for still or sparkling water with a twist of lemon or lime.

• Hot or cold herbal tea is also a delicious and low calorie option if you’d like a little more flavor.

IDENTIFY NUTRITIOUS OPTIONS

No matter where you’re dining, it’s good to be prepared with a few go-to meals that will generally be a pretty safe and healthy bet. Here are a few of my favorites:

• Eat a salad topped with a lean protein like fish, chicken breast, tofu or beans. But hold the croutons. It’s delicious topped with lemon juice and olive oil, or your favorite dressing on the side for dipping, not pouring.

• Order the leanest and cleanest protein option that you like, and swap the starch with an extra serving of raw or steamed vegetables.

• Sushi and/or sashimi (which usually consists of fish, tofu, egg or veggies and rice with seaweed) are simple, tasty options. When not slathered and topped with additional sauces and toppings– they can be a simple yet satisfying meal.

• If you like starches, look for a whole grain option like rice or quinoa (toppings or sauces on the side) or a starchy vegetable like sweet potato, yam, beets or carrots.

• Opt for a broth-based soup instead of their cream-based counterparts, which can be loaded with extra calories.

USE AVAILABLE RESOURCES FOR MORE INFORMATION

• Ask questions. If you want to know more about the menu, don’t hesitate to ask your server. They will be able to help you navigate the menu items and ingredients to help you make the best choices for your dietary needs.

• Pick a restaurant and browse their menu beforehand. Decide on an order before you arrive and stick with it once you get there. This way you won’t b e tempted to get the double bacon cheeseburger and chili fries out of a moment of weakness.

Ultimately, dining out should feel like a treat. And while preparing your own food at home is generally the healthier option, it’s possible to eat well at a restaurant or when getting takeout. So, next time you find yourself with a hankering for restaurant fare, be prepared to make better nutritional choices.

Understanding nutrition labels

Nutrition labels can be complicated. However, the following tips, courtesy of the Academy of Nutrition and Dietetics, can help you understand nutrition labels.

1. SERVING SIZE

Serving size information on nutrition labels indicates both the recommended serving size and the number of servings contained in the package. Compare the portion size you actually eat to the serving size listed on the label. Some people may consume more than one serving size per meal, and that can affect just how much of each ingredient a person is eating, including ingredients like sodium or sugar that can be harmful if consumed in excess.

2. CALORIE COUNT

Nutrition labels contain calorie counts, which can help people maintain healthy weights. Being at a healthy weight has been linked to a reduced risk for various conditions, including type 2 diabetes and cardiovascular disease. Nutrition labels list calories per serving, so people trying limit their calorie intake to lose weight or maintain a healthy weight should pay particular attention to this information.

3. DAILY VALUES

The percent daily values, which are listed as “DV” on food labels, help consumers determine how particular foods fit into their daily diet. These values are based on a 2,000 calorie per day diet, though some people may need more or fewer calories than that. In addition, some people may need more than the 100% recommended daily value of a given nutrient. For those advised to heed the daily values recommendations, ingredients that are listed at 5% DV or less are considered low, while those that are 20% DV or higher are considered high. The AND recommends aiming low for ingredients like sodium, saturated fat and cholesterol, while high in vitamins, minerals and fiber can be beneficial.

Always discuss your specific needs regarding calorie and nutrient intake with a physician. Find more information about nutrition labels at www.eatingright.org.